Watch Your Back: Nine Proven Strategies to Reduce Your Neck and Back Pain Without Surgery

by Ken Hansraj MD, Gary Crumpler (Illustrator)

Overview

Nine essential strategies to support your neck and spine, reduce pain, and improve your quality of life—without medication or surgery

Back problems are the leading cause of disability worldwide—and most of us will endure acute or chronic back pain at some time in our lives. Surgery and painkillers are not the only answers. Spine and neck expert Dr. Ken Hansraj offers alternative solutions. “There are effective exercises, habits, and techniques you can practice—anytime, anyplace—that will significantly improve, if not completely heal, your back pain.” Now this renowned clinician and leading researcher presents a comprehensive guide to help you overcome physical, mental, and emotional factors that contribute to back problems.

In Watch Your Back, Dr. Hansraj offers a straightforward, proven program for taking the health of your spine and neck into your own hands. Here, he offers nine potent strategies with simple, specific directions on what to do to strengthen your back and make your spine supple:

• Posture—including special instructions for self-care at your desk or while using electronic devices
• Deep Breathing—to dissolve stress and get an instant posture fix
• Movement—how to develop good habits for lifting, reaching, turning, and repetitive motion
• Activity—guidance for breaking out of a sedentary lifestyle
• Exercise—targeted practices for increasing your back’s strength and suppleness
• Nutrition—the essentials of a pain-killing diet
• Sleep—tips and tools to help you get healthy, rejuvenating rest
• Positivity—ways to cultivate emotional resilience to keep your body and mind healthy
• Meditation—guidance on mindfulness, stress reduction, and meditations for pain relief

“The health of your back is essential to your overall wellness—not just your physical health, but your clarity of mind, emotional balance, and quality of life,” says Dr. Hansraj. Watch Your Back is an essential resource for anyone suffering from back issues—with powerful self-care methods to help you recover the joy and freedom of a healthy spine.

Product Details

ISBN-13:	9781683649564
Publisher:	Sounds True, Incorporated
Publication date:	12/06/2022
Pages:	320
Sales rank:	141,378
Product dimensions:	6.10(w) x 9.00(h) x 1.00(d)

About the Author

Ken Hansraj, MD, is a spinal and orthopedic surgeon with more than 20 years’ experience specializing in preventative medicine and using minimally invasive approaches to spinal care when possible. He is board certified by the American Board of Orthopaedic Surgery and fellowship trained in spine surgery at the Hospital for Special Surgery in New York. Dr. Ken is well known for his work on “text neck” and has appeared on CNN, CBS, FOX, NBC, ABC, and NPR. He was named one of America’s most compassionate doctors in 2020 by vitals.com.

Table of Contents

A Surgeon's Mission xi

Introduction If Your Back Goes Out More than You Do: My Plan for Pain Relief and Healing 1

Part 1 What You Need to Know about Back and Neck Pain

Chapter 1 My Aching Back 9

Chapter 2 Back Pain Triggers 23

Chapter 3 The Architecture and Lifespan of the Spine 43

Part 2 How to Watch Your Back

Chapter 4 Strategy 1: Straighten Up 73

Chapter 5 Strategy 2: Take a Deep Breath 99

Chapter 6 Strategy 3: The Right Moves 109

Chapter 7 Strategy 4: Stand Up and Move 125

Chapter 8 Strategy 5: Strong and Supple 163

Chapter 9 Strategy 6: The Pain-Killing Diet 181

Chapter 10 Strategy 7: A Good Night's Sleep 201

Chapter 11 Strategy 8: Choose to Be Positive 219

Chapter 12 Strategy 9: Meditation to the Rescue 245

Chapter 13 The Watch Your Back Program: Putting It All Together 263

Chapter 14 Extra Help 271

Afterword Let Me Know How You Are Doing 285

Acknowledgments 289

List of Exercises 291

Index 295

About the Author 301

Editorial Reviews

This is good medicine.” —Jack Kornfield, author of A Path with Heart

“A groundbreaking game plan for your neck and back care.” —Patrick F. O’Leary, MD, associate professor of spine surgery, Hospital for Special Surgery, New York

“With over 12 billion impressions online, Dr. Ken is one of the world’s most celebrated orthopedic surgeons. His latest work is a blueprint for neck and spine care and how its health is essential to our overall well-being.” —Richard Rubenstein, president, Rubenstein Public Relations

“Back pain continues to be a prevalent problem. Far too many people are restricted from full enjoyment of life because of acute and chronic back pain. Dr. Hansraj provides an innovative, evidence-based, up-to-the-minute plan of action to reduce back pain and suffering.” —Charles G. Fisher, MD, MHSc, FRCSC, professor and head—Division of Spine Surgery, University of British Columbia and Vancouver General Hospital

“Learn to reduce the harms of belly fat, text neck, and sitting disease. Master the nine practical ways to keep your spine young, supple, and pain-free. Watch Your Back is a must-read.” —Shiv Kumar Sarin, MD, professor, former chairman of the board of governors of the Medical Council of India, and recipient of the Shanti Swarup Bhatnagar prize and the Padma Bushan

From the Publisher